WOD 23.4.2022

• Squat clean 6x1x90%
• 50 cal row

40 box jumps 60cm/50cm

30 deadlifts 90kg/65kg

20 burpees

10 ring dips

WOD 22.4.2022

• HS + HS walk 3x10s+10m
• 21-15-9

front squat 60kg/40kg

T2B

WOD 21.4.2022

• Squat snatch 6x1x90%
• 30 min PK

walkin lunges 20 m

15 x bent over row 20kg/15kg

500m row

500m bike

30 s hang from the bar

30 s HBH

30 s ABH
300m jog

10+10 single arm dumbbell shoulder press ligh

3 tempo deadlifts 10s up-10s down 35kg/25kg

WOD 20.4.2022

• Split jerk 10x1x85%
• 3 rounds for quality and speed

3 hang power cleans 60% of 1RM

3 high box jumps

3 back squats 60% of 1RM

5 jumping push ups

WOD 19.4.2022

• Weighted pull ups/ Strict pull ups 4x3x60% 1RM
• 4 rounds for time

8 pull ups

8 HSPUs

300m run

300m row

WOD 18.4.2022

• Front squat 1RM 1-1-1-1-1
• 10 min AMRAP

40 DU

20 wall ball 9kg/6kg

12 sit ups

WOD 16.4.2022

Lauantai 16.4.2022

• Front Squat 3x1x95%
• 30 minute AMRAP of:

Jackie

• 1000m Row
• 50 Thrusters 20kg/15kg
• 30 Pull-ups

Then

Karabell

• 10 rounds
• 3 Snatches 60kg/40kg
• 15 Wall Ball 9kg/6kg

Then

AMRAP of Cindy in the remaining 30 minutes:

• 5 pull-up
• 10 push-up
• 15 squat

Your result is rounds of Cindy completed.

WOD 15.4.2022

• Squat clean 8x1x85%
• 20 min EMOM

ODD 6 ring dips + 6 T2B

EVEN 6 cleans 70kg/50kg

WOD 14.4.2022

• HS + HS walk 3x10s+10m
• 30 min PK

20m lateral walk with elastic band around the knees

30s plank

15+15s copenhagen plank

100 rope jumps

600m row

1k bike

10 wall ball cleans 9kg/6kg

15 light kb swings

WOD 13.4.2022

• Squat snatch 8x1x85%
• 4 rounds

10 pistol squats, alternating

10 bulgarian knee to chest jumps, alternating

10 lateral box over jumps 50cm/35cm

6 squat jumps ( knees to chest)

1 min rest